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200 Foods Highest in Magnesium

Ranked by a serving size.
420mg Magnesium = 100% DV
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

See more about daily values.

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  1. Dried Agar Seaweed
    770mg (183% DV) in 100 grams
  2. Baked Conch
    302.3mg (72% DV) in 1 cup, sliced
  3. Dry-Roasted Soybeans
    212mg (50% DV) in 1 cup
  4. Natto
    201.3mg (48% DV) in 1 cup
  5. Hemp Seeds
    198.8mg (47% DV) in 1oz
  6. Dried Pumpkin and Squash Seeds
    168.1mg (40% DV) in 1 oz
  7. Atlantic Mackerel (Cooked)
    164.9mg (39% DV) in 6oz fillet
  8. Cooked Amaranth
    159.9mg (38% DV) in 1 cup
  9. Cooked Spinach
    156.6mg (37% DV) in 1 cup
  10. Roasted Squash and Pumpkin Seeds (Unsalted)
    156.2mg (37% DV) in 1 oz
  11. Roasted Squash and Pumpkin Seeds (Salted)
    156.2mg (37% DV) in 1 oz
  12. Cooked Swiss Chard
    150.5mg (36% DV) in 1 cup, chopped
  13. Whole Grain Sorghum Flour
    148.8mg (35% DV) in 1 cup
  14. Boiled Soybeans (Edamame)
    147.9mg (35% DV) in 1 cup
  15. Canned Eastern Oysters
    146.9mg (35% DV) in 1 can (12 oz), oysters and liquid
  16. Seeds watermelon seed kernels dried
    146.3mg (35% DV) in 1 oz
  17. Whelk (Cooked)
    146.2mg (35% DV) in 3 oz
  18. Firm Tofu
    146.2mg (35% DV) in 1 cup
  19. Millet Flour
    141.6mg (34% DV) in 1 cup
  20. Mammy Apple
    135.4mg (32% DV) in 1 fruit without refuse
  21. Tempeh
    134.5mg (32% DV) in 1 cup
  22. Cooked Teff
    126mg (30% DV) in 1 cup
  23. Cooked Lima Beans
    125.8mg (30% DV) in 1 cup
  24. Canned Navy Beans
    123.1mg (29% DV) in 1 cup
  25. Cooked Small White Beans
    121.7mg (29% DV) in 1 cup
  26. Black Beans
    120.4mg (29% DV) in 1 cup
  27. Adzuki Beans
    119.6mg (28% DV) in 1 cup
  28. Quinoa Cooked
    118.4mg (28% DV) in 1 cup
  29. Canned Chili with Beans
    115.2mg (27% DV) in 1 cup
  30. Mungo Beans (Cooked)
    113.4mg (27% DV) in 1 cup
  31. Cooked Large White Beans
    112.8mg (27% DV) in 1 cup
  32. Flax Seeds
    111.3mg (27% DV) in 1oz
  33. Tamarinds
    110.4mg (26% DV) in 1 cup, pulp
  34. Bluefin Tuna (Cooked)
    108.8mg (26% DV) in 6oz fillet
  35. Baked Beans
    108.8mg (26% DV) in 1 cup
  36. Cooked Green Soybeans
    108mg (26% DV) in 1 cup
  37. Brazilnuts
    106.8mg (25% DV) in 1 oz (6 kernels)
  38. Dried Salted Atlantic Cod
    106.4mg (25% DV) in 1 piece (5-1/2 Inch x 1-1/2 Inch x 1/2 Inch)
  39. Coconut Milk
    104mg (25% DV) in 1 cup
  40. Succotash
    101.8mg (24% DV) in 1 cup
  41. Sesame Seeds (Toasted)
    101.1mg (24% DV) in 1 oz
  42. Safflower Seeds
    100.3mg (24% DV) in 1 oz
  43. Milk and Soy Chocolate Drink
    99.5mg (24% DV) in 8 fl oz
  44. Edamame
    99.2mg (24% DV) in 1 cup
  45. Cooked Beet Greens
    97.9mg (23% DV) in 1 cup (1 Inch pieces)
  46. Mung Beans (Cooked)
    97mg (23% DV) in 1 cup
  47. Navy Beans
    96.5mg (23% DV) in 1 cup
  48. Stirfried Soybean Sprouts
    96mg (23% DV) in 100 grams
  49. Chia Seeds
    95.1mg (23% DV) in 1 oz
  50. Cooked Spelt
    95.1mg (23% DV) in 1 cup
  51. Canned Mature (White) Lima Beans
    94mg (22% DV) in 1 cup
  52. Horned Melon (Kiwano)
    93.2mg (22% DV) in 1 cup
  53. Canned Refried Beans
    92mg (22% DV) in 1 cup
  54. Dried Sunflower Seeds
    91mg (22% DV) in 1 oz
  55. Toasted Wheat Germ
    90.9mg (22% DV) in 1 oz
  56. Black Turtle Beans
    90.7mg (22% DV) in 1 cup
  57. Black-Eyed Peas (Cowpeas)
    90.6mg (22% DV) in 1 cup
  58. Cranberry Beans (Roman Beans)
    88.5mg (21% DV) in 1 cup
  59. Great Northern Beans
    88.5mg (21% DV) in 1 cup
  60. Baked Acorn Squash
    88.2mg (21% DV) in 1 cup, cubes
  61. Cooked Oatbran
    87.6mg (21% DV) in 1 cup
  62. Prickly Pears
    87.6mg (21% DV) in 1 fruit without refuse
  63. Burrito with Beans
    86.8mg (21% DV) in 2 pieces
  64. Cooked Blackeyed Peas
    85.8mg (20% DV) in 1 cup
  65. Cooked Brown Rice
    85.8mg (20% DV) in 1 cup
  66. Dried Pilinuts
    85.8mg (20% DV) in 1 oz (15 kernels)
  67. Roasted Buckwheat Groats
    85.7mg (20% DV) in 1 cup
  68. Pinto Beans (Cooked)
    85.5mg (20% DV) in 1 cup
  69. Atlantic Mackerel (Raw)
    85.1mg (20% DV) in 1 fillet
  70. California Red Kidney Beans
    85mg (20% DV) in 1 cup
  71. Alaskan King Crab
    84.4mg (20% DV) in 1 leg
  72. Canned Lima Beans
    84.3mg (20% DV) in 1 cup
  73. Cashews (Raw)
    82.9mg (20% DV) in 1 oz
  74. Kamut Cooked
    82.6mg (20% DV) in 1 cup
  75. Lima Beans
    80.8mg (19% DV) in 1 cup
  76. Cooked Red Kidney Beans
    79.7mg (19% DV) in 1 cup
  77. Dry Roasted Almonds
    79.2mg (19% DV) in 1 oz (22 whole kernels)
  78. Cooked Long-Grain Brown Rice
    78.8mg (19% DV) in 1 cup
  79. Chickpeas (Garbanzo Beans) (Cooked)
    78.7mg (19% DV) in 1 cup
  80. Soymilk
    77.8mg (19% DV) in 16oz glass
  81. Unsweetened Soymilk
    77.8mg (19% DV) in 16oz glass
  82. Oil Roasted Cashews
    77.5mg (18% DV) in 1 oz (18 kernels)
  83. Cooked Purslane
    77.1mg (18% DV) in 1 cup
  84. Tempeh cooked
    77mg (18% DV) in 100 grams
  85. Artichokes (Globe or French)
    76.8mg (18% DV) in 1 artichoke, medium
  86. Canned Red Kidney Beans
    76.8mg (18% DV) in 1 cup
  87. Almonds
    76.7mg (18% DV) in 1 oz (23 whole kernels)
  88. Cooked Millet
    76.6mg (18% DV) in 1 cup
  89. Fried Yellow Plantains
    76.1mg (18% DV) in 1 cup
  90. Cooked Atlantic Cod
    75.6mg (18% DV) in 1 fillet
  91. Cooked Grouper
    74.7mg (18% DV) in 1 fillet
  92. Tofu Prepared with Calcium
    74.4mg (18% DV) in 1 cup
  93. Kidney Beans
    74.3mg (18% DV) in 1 cup
  94. Cooked Scotch Kale
    74.1mg (18% DV) in 1 cup, chopped
  95. Dry-Roasted Cashews
    73.8mg (18% DV) in 1 oz
  96. Dungeness Crab (Raw)
    73.4mg (17% DV) in 1 crab
  97. Cashew Butter
    73.3mg (17% DV) in 1 oz
  98. Cooked Pollock
    73.1mg (17% DV) in 3 oz
  99. Broad Beans (Fava)
    73.1mg (17% DV) in 1 cup
  100. Rowal
    73mg (17% DV) in 1 cup
  101. Durian
    72.9mg (17% DV) in 1 cup, chopped or diced
  102. Cooked Yellowfin Tuna
    71.4mg (17% DV) in 6oz fillet
  103. Pine Nuts (Dried)
    71.3mg (17% DV) in 1 oz (167 kernels)
  104. Lentils (Cooked)
    71.3mg (17% DV) in 1 cup
  105. Split Peas
    70.6mg (17% DV) in 1 cup
  106. Cooked Nopales
    70mg (17% DV) in 1 cup
  107. Canned Kidney Beans
    69.1mg (16% DV) in 1 cup
  108. Canned Baked Beans
    68.6mg (16% DV) in 1 cup
  109. Passion Fruit (Granadilla)
    68.4mg (16% DV) in 1 cup
  110. Nonfat Chocolate Yogurt
    68mg (16% DV) in 1 container (6 oz)
  111. Cooked Northern Pike
    68mg (16% DV) in 6oz fillet
  112. Butternuts (Dried)
    67.3mg (16% DV) in 1 oz
  113. Pea Sprouts
    67.2mg (16% DV) in 1 cup
  114. Dulce de Leche
    66.9mg (16% DV) in 1 cup
  115. California Avocados
    66.7mg (16% DV) in 1 cup, pureed
  116. Dried Pine Nuts
    66.5mg (16% DV) in 1 oz
  117. Dried Peaches (Low-Moisture)
    66.1mg (16% DV) in 1 cup
  118. Vinespinach
    65mg (15% DV) in 100 grams
  119. Dark Chocolate (70-85% Cocoa)
    64.8mg (15% DV) in 1 oz
  120. Cooked Acorn Squash
    63.7mg (15% DV) in 1 cup, mashed
  121. Striped Bass (Raw)
    63.6mg (15% DV) in 1 fillet
  122. High Fat Milk (3.7% Fat)
    63.4mg (15% DV) in 16oz glass
  123. Cooked Striped Bass
    63.2mg (15% DV) in 1 fillet
  124. Cooked Oatmeal
    63.2mg (15% DV) in 1 cup
  125. Whole Wheat Pasta
    63.2mg (15% DV) in 1 cup spaghetti not packed
  126. Cooked Snapper
    62.9mg (15% DV) in 1 fillet
  127. Wild Atlantic Salmon (Cooked)
    62.9mg (15% DV) in 6oz fillet
  128. Cooked Green Peas
    62.4mg (15% DV) in 1 cup
  129. Extruded Corn Chips
    61.6mg (15% DV) in 1 cup, crushed
  130. Mashed Sweet Potatoes
    61.2mg (15% DV) in 1 cup
  131. Cooked Sockeye Salmon
    61.2mg (15% DV) in 6oz fillet
  132. Vanilla Soymilk
    60.8mg (14% DV) in 1 cup
  133. Cooked Mahimahi
    60.4mg (14% DV) in 1 fillet
  134. Cooked Sablefish
    60.4mg (14% DV) in 3 oz
  135. Coconut Water
    60mg (14% DV) in 1 cup
  136. Dried Lotus Seeds
    59.6mg (14% DV) in 1 oz (42 medium seeds)
  137. Fat Free Ground Turkey
    59.5mg (14% DV) in 6 oz
  138. Cooked Butternut Squash
    59.5mg (14% DV) in 1 cup, cubes
  139. Roasted Chicken Leg
    59.3mg (14% DV) in 1 leg, with skin (Sum of drumstick+thigh+back)
  140. Cooked Pacific Herring
    59mg (14% DV) in 1 fillet
  141. Scotch Kale
    59mg (14% DV) in 1 cup, chopped
  142. Atlantic Herring
    58.6mg (14% DV) in 1 fillet
  143. Avocados
    58.3mg (14% DV) in 1 avocado, NS as to Florida or California
  144. Bulgur
    58.2mg (14% DV) in 1 cup
  145. Canned Sardines
    58.1mg (14% DV) in 1 cup, drained
  146. Cooked Coho Salmon (Farmed)
    57.8mg (14% DV) in 6oz fillet
  147. Cooked Tilapia
    57.8mg (14% DV) in 6oz fillet
  148. Rice Bran
    57.8mg (14% DV) in 1 tablespoon
  149. Cooked New Zealand Spinach
    57.6mg (14% DV) in 1 cup, chopped
  150. Cooked Okra
    57.6mg (14% DV) in 1 cup slices
  151. Poi
    57.6mg (14% DV) in 1 cup
  152. Canned Tomato Puree
    57.5mg (14% DV) in 1 cup
  153. Peanut Butter (Smooth)
    57.3mg (14% DV) in 2 tbsp
  154. Black Walnuts (Dried)
    57.1mg (14% DV) in 1 oz
  155. Okra
    57mg (14% DV) in 1 cup
  156. Cooked Soybean Sprouts
    56.4mg (13% DV) in 1 cup
  157. Canned Pumpkin
    56.4mg (13% DV) in 1 cup
  158. Cooked Coho Salmon (Wild)
    56.1mg (13% DV) in 6oz fillet
  159. Palm Hearts (Canned)
    55.5mg (13% DV) in 1 cup
  160. Cooked Yellowtail
    55.5mg (13% DV) in 1/2 fillet
  161. Cooked Turbot
    55.3mg (13% DV) in 3 oz
  162. Florida Avocados
    55.2mg (13% DV) in 1 cup, pureed
  163. Breadfruit
    55mg (13% DV) in 1 cup
  164. Plantains
    54.8mg (13% DV) in 1 cup, sliced
  165. Hash Browns
    54.6mg (13% DV) in 1 cup
  166. Roasted Turkey Breast
    54.4mg (13% DV) in 6 oz
  167. Lean Chicken Breast (Cooked)
    54.4mg (13% DV) in 6oz chicken breast
  168. Jute Potherb (Molokhiya) (Cooked)
    53.9mg (13% DV) in 1 cup
  169. Skim Milk
    53.9mg (13% DV) in 16oz glass
  170. Unsalted Peanut Butter (Smooth)
    53.8mg (13% DV) in 2 tbsp
  171. Low-Fat Milk 2%
    53.7mg (13% DV) in 16oz glass
  172. Low-Fat Milk 1%
    53.7mg (13% DV) in 16oz glass
  173. Yellow Corn Sweet
    53.7mg (13% DV) in 1 cup
  174. Queen Crab (Cooked)
    53.6mg (13% DV) in 3 oz
  175. Cooked Sea Bass
    53.5mg (13% DV) in 1 fillet
  176. Cooked Wild Rice
    52.5mg (12% DV) in 1 cup
  177. Subway Tuna Sub
    52.1mg (12% DV) in 6 inch sub
  178. Cooked Artichokes (Globe or French)
    52.1mg (12% DV) in 1 cup
  179. Gingerbread Cake
    51.8mg (12% DV) in 1 piece (1/9 of 8 Inch square)
  180. Peanut Butter (Chunk Style)
    51.2mg (12% DV) in 2 tbsp
  181. Cooked Cuttlefish
    51mg (12% DV) in 3 oz
  182. Octopus (Cooked)
    51mg (12% DV) in 3 oz
  183. Farmed Atlantic Salmon
    51mg (12% DV) in 6oz fillet
  184. Grape Juice
    50.6mg (12% DV) in 16 oz glass
  185. Dry Roasted Peanuts
    50.6mg (12% DV) in 1 oz
  186. Soybean Sprouts
    50.4mg (12% DV) in 1 cup
  187. Gluten Free Corn Noodles (Cooked)
    50.4mg (12% DV) in 1 cup
  188. Dark Chocolate (60-69% Cocoa)
    50mg (12% DV) in 1 oz
  189. Cooked Tilefish
    49.5mg (12% DV) in 1/2 fillet
  190. Cooked Dungeness Crab
    49.3mg (12% DV) in 3 oz
  191. Dry Roasted Hazelnuts
    49.1mg (12% DV) in 1 oz
  192. Whole Milk
    48.8mg (12% DV) in 16oz glass
  193. Cooked Burdock Root
    48.8mg (12% DV) in 1 cup (1 Inch pieces)
  194. Cooked Alaska Pollock
    48.6mg (12% DV) in 1 fillet
  195. Canned Blue Crab
    48.6mg (12% DV) in 1 cup
  196. Baked Red Potatoes
    48.4mg (12% DV) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  197. Baked Potatoes (With Skin)
    48.4mg (12% DV) in 1 potato medium
  198. Molasses
    48.4mg (12% DV) in 1 serving 1 tbsp
  199. Soychips
    48.3mg (11% DV) in 1 oz
  200. Eggnog
    48.3mg (11% DV) in 1 cup

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.